Perpetual Motion Coaching

The quote below from Eilish McColgan, who gets a lot of trolls and negative chat, popped up in our feeds this week and we thought it was worth sharing because it reflects exactly what Nina and I (Kerry) feel as coaches and indeed how we coach at PMC.

Everyone is unique, on your own journey, never does judgement or comparison come into it. So if you ever feel worried that you are not like someone else - remember that not only is ‘comparison is the thief of joy’ but that our focus is: today ‘better’ than yesterday (where better means moving towards your goals and aspirations)

Eilish says of over coming negativity and hurtful comments “The only person you should compare yourself to is who you were yesterday”. Eilish stresses the importance of focussing on what your body can do, instead of what it looks like. “One person’s ‘healthy fit and fast’ is not another person’s. Some of us will be smaller, more compact, more muscular. Others are taller, elongated, stretched out, and that is just the way it is” she states. “It’s ultimately finding what’s healthy for your body and doing the training that suits you personally.”

Her tip? Build a support network of friends and family who understand the journey you are on, and can help keep you focused on your goal, whether that’s your first parkrun or your 10th marathon. “Surround yourself with people who uplift you and help you see your true potential,” she recommends.

Paddling. Serenity. Beauty. Joy.

Training During The Holidays

We all become time limited when school is out-juggling work and family. However, don’t let your hard earned term time training gains regress

Here are some ideas as to how you might get those all-important sessions in….

- Do something
- Involve the kids
- Planning is crucial
- Wrap your training into family plans
- Set yourself a challenge

Brand new South Downs 50km event opens for entries tomorrow. Centurion Running are one of the longest established UK Ultra organisers and this is their first 50km distance run (in addition to their numerous 50 and 100 mile events)
Expect it to be well organised with great camaraderie and well stocked checkpoints.
Places usually go quickly for all of their events

Centurion Running The course travels along the chalk ridgeway, starting just outside of Wi******er, the capital city of Saxon England, in the incredible natural amphitheatre of Matterley Bowl. The course sits entirely within the South Downs National Park with the majority on the South Downs Way National Trail - until...

From Australia to England team PMC are flying the flag of performance on the trails.

Alex bagged 3rd in age group at hilly 30km trail run.

Helga took on The big school run 12 hour as a pair with her husband. The first time they have competed together and I don’t think it’ll be the last.💪🏻

We are all avidly following and celebrating Team GB here at Perpetual Motion Coaching
So proud of and inspired by you all

It's Wonderful Wednesday for Team GB at 🥇 🥇

Alex Yee wins the men's triathlon, then minutes later the women's sculls quad claim rowing gold 🤩

🏃‍♀️🏃💪🏻⛰️🥵🏅👏
There, that about sums up what was entailed in each of the ultra events some of the team took part in this past week..

Simon and Jo sweated and ground their way up, over and around the Tenacious Ten event, a 6.9km loop with 1679 ft of elevation- they managed 7 and 6 loops respectively. It was another fab event organised by .

Charlotte was relentless over the 50m course. Supported by friends made on the trail, she over came tears to finish. A sure show of strength given her very difficult build to this.

Marathon des Sables
Client Chris Skelton shares his nine top tips for success at the MdS

1. Set yourself a goal to either run or walk and engage a coach to help you have the best experience, as you’ll probably only do it once!
2. Don’t panic, it is very doable. I had never run further than the very occasional marathon, after Day 3 (the long day) I ran all the subsequent days, coming 23rd on the final one. (I regretted not going harder from the start, but too scared to do so at the time…)
3. Do a spreadsheet for food and equipment. Planning is crucial to success
4. Food – I averaged 2,600 calories a day, it was enough. I took a mini stove and 450ml cup and my dinner was far better for being hot!
5. Pack weight – I got mine down to 7.5kg at the start plus water.
6. Salt – worried a lot about this as I calculated I needed 12 grams/day. Alternated Precision Hydration 1500 tabs with Tailwind while running. Drank 2 chicken OXO cubes a day in an extra 500ml bottle that I took (don’t use Knorr as they don’t dissolve), drinkable, but after 6 days I will never touch another!
7. Equipment – there is a whole world of advice out there on social media - speak to your coach and people who’ve experienced the event before for the best advice!
8. Blisters – 90% of people get them, expect that you will. I would recommend being self sufficient in treating them.
9. Poles – get some, I used mine all the time and those without regretted it.

Read more client experiences on our website and download our free MdS ebook https://www.perpetualmotioncoaching.com/articles/categories/athlete-stories

Team…..don’t delay in booking your Montane Spine Race places for Summer 2025 - there are only a handful left
Do drop us a line if you have any questions or need help with your race prep and planning

MONTANE SUMMER SPINE / Last chance to join us next year!

We’re down to the final few places for the 2025 Montane Summer Spine Races.

There are only 5 places left for the Challenger South, a 108 mile race along a breathtaking section of the Pennine way. Join us and run from Edale to Hardraw on the 14th of June 2025!

We’re also down to our last few spaces on the Challenger North and the Summer Spine.

Montane Summer Spine - 268 Miles, 15th June - 22 Places
Montane Summer Spine Challenger North - 160 Miles, 16th June - 28 Places

Head to the Spine Race Website, or click the link below to secure your spot!

https://www.thespinerace.com/race/summer-spine/

Everest Trail Race

Everest Trail Race an Interview with Kerry Sutton

It’s been super busy at HQ. We have been setting up new communities (so much fun), immersed in planning new events (super exciting) and talking to and taking on new clients (what we love to do).

Whilst this has been going on some of our crew have been out zipping around the countryside and accomplishing their goals! 💪🏻

We had two of our team out on the Ultra Trails Yorkshire Wolds Ultra a 54km loop including 3,700ft of beautiful Yorkshire climbs.. Helga powered her way round, clock work in her pacing and exact in her ex*****on and she loved it, feeling confident and building her knowledge and resilience as she goes. Karen also dashed over the Yorkshire Moors and surprised herself coming in 3rd in her age group. Again due to wise pacing and strong running. 👏

Hazel went out on her A race, The Serpent 50km. This is a superb event, well organised, great aid stations and lovely route. It rightly always gets rave reviews. She has really dialled in on her nutrition strategy, it not having been easy in the past - through no fault of her own. But it all came together on the day and she smashed her target time by a huge margin, and placed 1st in her age category.

Sarah is over here from Vietnam to see her family. She had entered the Ultra challenges, Peak 100km, months ago. She was determined to get onto the course and see what was in the tank. It was been a really, really challenging period for Sarah and it’s quite extraordinary how she pulled this out of the bag. But never under estimate Sarah she has reserves that run deep and is rightly stoked she managed the full 100km.

Lindsey went back to the Sudley Maverick races which she last did as canicross. So on a familiar route it was time for her to put her strength and speed training to the test and see what she could pull out on the day. It’s working 🎉

A shout out this week must also go to members of our team who were out as support crew for Carolyn who gallantly ran RTTS, 100km. They were committed to the last. Dishing out laughter & motivation, food & love all the way along the course and were the personification of friendship. 💝

Our four top tips to get you start line ready

With the UK’s favourite ultramarathon ( Threshold Series Race to the Stones) just a couple of days away we thought we’d share some of our top tips to get you ‘start line ready’, no matter which event you’re preparing for

1. Kit - start packing your kit early (at least two days before). Write lists so that nothing is forgotten once your brain goes to mush!
2. Physical -stay off your feet and rest as much as you can. Your training is complete 🤩. Rest, hydrate well and increase your intake of carbohydrates a little at each meal
3. Logistics - make sure you know your start time, where you need to be, how you’re getting there and what time you need to set your alarm ⏰ for
4. Mental - remember your why! Your reason for doing this. Visualise kilometre to kilometre, check point to check point and then crossing the finish line and being presented with your medal 🥇

We can’t wait for some exciting dot watching this weekend

Marathon des Sables

Have you been one of the lucky ones to secure a place on the MdS in 2025?
If so we have an ebook for you that covers all aspects of training - and it’s FREE!
Access it here and also read more about what previous MdS coaching clients have to say

https://www.perpetualmotioncoaching.com/marathon-des-sables-coaching

was next on the race calendar for Alex. An ultra with a number of decent hills he tested out his poles. He has obvs been training with them of late and this was time to put them to the test.. verdict he loved them!
Only c***k in the armour this race was his normally carefully considered nutrition strategy went slightly awol and he didn’t consume enough carbs.. every race hey.. there are learnings at each event! It’s a journey of constant improvement… ‘progress not perfection’ and enjoying the process 😃

If you’re thinking about signing up DO NOT DELAY
Some people reporting they’ve only made it to the wait list already
HURRY!!

MONTANE SUMMER SPINE / Get ready for summer, it’s going to be brutal ☀️

12:00 BST

Montane Summer Spine Challenger South - 14th June 2025
Montane Summer Spine MRT South - 14th June 2025
Montane Summer Spine Sprint South - 14th June 2025

13:00 BST

Montane Summer Spine - 15th June 2025
Montane Summer Spine Challenger North - 16th June 2025
Montane Summer Spine MRT North - 16th June 2025
Montane Summer Spine Sprint North - 17th June 2025

Head to the Spine Race Website, or click the link below to secure your spot!

https://www.thespinerace.com/race/summer-spine/

Set a reminder ……!

Summer Spine 2025 entries open on Monday 1st July!
Who’s entering one of the FIVE events next summer?

All four of these previous entrants will be heading back to the Pennine Way again. Come and join the PMC Spine family, with coaching and ongoing support from sign up right until you cross the finish line. We can promise you an exciting build up to your event and have you ready to take on the challenge with confidence.

There are now five options to choose from for summer 2025:
1. Summer Spine Sprint North - 43 miles
2. Summer Spine Sprint - 46 miles
3. Challenger South 108 miles
4. Challenger North 160 miles
5. Full Spine distance 268 miles non stop along the iconic Pennine Way

We have clients taking part in each of the events and we’re excited for you to join us

Get in touch for a no obligation chat via our website and we can help you work out which event is best for you and how coaching can help you reach your goal - no matter your starting point

https://www.perpetualmotioncoaching.com/train-with-me

Here was a masterclass in consistency, determination and strength.

Fern nailed a 2nd place finish at the Summer North. She ran brilliantly throughout, despite never having run this distance, she tackled it with wisdom. Sticking to plan, working really hard to keep eating through out and not letting the adverse weather get to her. Though in our race debrief she mentioned the bogs quite a lot 🤣

Fern has run many 100milers but is always disappointed feeling she didn’t leave her whole self out there, feeling there is always that bit more within. This race she gave 💯and felt satisfied she did herself proud. I couldn’t agree more!

The spine fever got under her skin, and I know this won’t be the last time she is out racing on the Pennine way!

Montane Spine Race

MONTANE SUMMER SPINE / Entries Open 1st of July 🎟️

Get your summer running plans sorted for next year!

Dreaming of the Pennine Way? Experience the full magnitude of this iconic route in the best way possible, running it under your own steam.

The Summer Spine Races will test not only your physical resilience but your mental strength.

Are you tough enough to take on Britain’s Most Brutal?

Next year’s edition of the race will include several options, ranging from 43 to 268 miles, including a brand-new race category. Take on the Cheviot in the brand new Sprint North!

Get your fingers ready and keep an eye out for the entry times going live this weekend.

✨News Flash! ✨

The Perpetual Motion Coaching team is growing!

We are excited to be welcoming the super talented and experienced runner Nina to the coaching team. She embodies all that we love in a coach. She brings energy, warmth, humour, and a wealth of running and coaching experience to the PMC team. Read on to find out more about Nina https://www.perpetualmotioncoaching.com/about-1

Congratulations Fern
Strong, humble and determined until the very end .
So proud of you 💫
Montane Spine Race

I’m gonna repost this photo as I messed it up on my last post and cut off half of David’s face 🫣
This photo is full of emotion for me. A photo which encapsulates the toughness of this and any of the Spine races. They chew you up and spit you out… but in a life affirming way!

A busy weekend again in PMC camp with 6 clients pitching themselves against the trails and at times the weather.

One of them is still out there. Fern Parker is currently 2nd woman on the Summer Spine North and we are glued to her dot. They have had it all out there, she froze the first night, then the visibility was bad over the notorious Cross Fell and the rain and wind have kept them company along the route!!!

David and Kate tackled the Spine Challenger South. First 100milers for both. It was rough out there, I read one runner say that she was more muddy and wet than when she ran the same race in the winter!

When asked if she could sum up her race Kate painted a pretty clear picture.. “I’m not sure what to say other than it was a wild, feral, empowering and, at times, an overwhelming experience. Just me and the Pennine Way with all it could throw at me especially the rain, a lot of rain!! And mud and bogs, a lot of that too!!” Anyone want to do it next year?

David had a horrendous cold and high temperature the few days before but having committed so much to training he didn’t want to let it go. His round up was sanguine “it was not the perfect race, but for me it was mission accomplished- I got the medal and whilst I was a little bit s**t, I did manage to help people who were struggling along the way, so I was happy with that.” What a guy, love that he can pull out such a lovely silver lining amidst his disappointment. 

Sarah took on the Threshold RTTK 100km. Thankfully the heavens had the day off and it was dry, but the wind made itself known and proved to be a battle.  She is a metronome and ticks each Km off with military precision. She was super stoked with result - her goal to finish in the light. 

Hazel is another story of triumph. She did the Hampshire Hoppit marathon as her last long run before the Serpent trail race 50km in 3 weeks. Hazel, again, like clock work, hit her target (in fact beat it) She has had to work so hard with nutrition during races as she has bad stomach issues, I’m so pleased she has now found her solution.

I’ve been remiss… and there has been so much exciting dot watching going on.. here is a taster of what’s been happening.
Mike was first out of the traps on the narly Jurassic coast at the 100km with 5500m of climb🥵. He proved he had the legs for this burner on the Coastal path.

took to the beautiful hills of Wales in her A race at the . A 55km linear route across the Brecon Beacons National park taking in all the main summits. Despite being super nervous she hammered the course.

Sarah has put in the hard graft in the steamy environs of Vietnam where she calls home. She came over to visit family and friends and roped kids and hubby into 24hrs support crew duties along the Ham to Lyme 100km organised by . It’s a race with very punchy cut off times hence a very niche field of runners. Several wrong turns cost her the finish within tbut undeterred she continued on with the support of her family to make sure she finished her race.

decided that the 100km appealed at the back end of last year. Little did she know how busy her year would turn out to be but that was not to deter her. On the day she proved that determination, clever pacing and an infectious joire de vive means you can be successful and achieve lofty goals.

Damien loves the Fan Dance 21km over Pen y Fan. He was set on attempting to beat his time from previous years in the load bearing category. This year with a back injury he didn’t want to let the date go past and so took on the clean fatigue category. It takes different set of skills but he proved he is a fierce competitor. We such a strong result, I think he might be tempted to go again next year!

The Race to the Stones is a great first ultra & Sarah made this her target. She was meticulous in her planning and build. This pin point ex*****on contined through into her race and eventual superb result, finishing the 100km still running and looking strong .

Lastly hit with the Eryri 57km with a serious 2,200m climb . It’s a toughie but it has to be as she builds towards in Brazil later this year.

Join us this Wednesday as we carry the baton for the Running out of time relay from The Boathouse, Newbridge to Widcombe Junior School. We will start the run at 9:00 so please arrive 5mins early. The route is 5km and we will arrive at Widcombe Junior School by 9.35 to hand the baton on to be taken on the next leg of its journey.
Sign up below.

Stage 287 United Kingdom | Running Out of Time

If you are dabbling with the idea of entering or have already entered head to Conall’s top tips, a list of things to think about/focus on ahead of getting to the start line.

Link in bio.

‘..Cape Wrath Ultra is one of the UK’s bucket list ultras, alongside the Spine and the Dragons Back. 400km. Eight days. Starting at Fort William, winding its way through the remote Scottish Highlands and ending up at the UK’s north western-most point, Cape Wrath lighthouse. Breath taking scenery — which for at least 50% of the route, is only accessible via some kind of guided/supported trip. It is truly remote and beautiful.’

This is an excerpt from Conall’s write up of his race through the Scottish highlands as part of the

We have worked together for a number of years building to this race, and as you’ll read, finishing it rewarded him with so much more than just a medal.

This race takes people deep inside to find resolve, purpose and strength. When you go deep, you can also be rewarded with some surprising revelations about yourself. An epiphany in Conall’s case.

Well done Conall on dreaming, believing and achieving.



📸

Never underestimate the power of a run and of running with a group….

The 'Running out of time' baton relay is making its was from Ben Nevis to Big Ben to deliver the message that time is running out for our Planet and we all need to do our part.

The baton is passing through Bath on Wednesday 5th July and I am leading section #287 starting at 9am at The Boathouse, Newbridge running to Widcombe Junior school, a total of 4.7km (we will then run back to pick up cars). The pace will be easy and definitely conversational. I’d love you to join me. Details can be found at running-out-of-time.com, we are route 287 or drop me a DM.

It’s 💯 about inclusivity and spreading the message that our 🌎 needs us, it’s time to make a difference. Come along everyone welcome 🤗